I was feeling a bit flat in the legs today, but that’s to be expected I guess. There was a quiet rowing challenge on between some of the guys at 0630 this morning but in the absence of any early morning PT appointments I started my day with everyone at home at an hour more in keeping with conventional hours.
The rowing challenge is comprised of 30 rounds of 30 seconds sprints with a 30 second rest between each round….total distance determining the winner. Ads came through with 5,070m which is a pretty savage target. Given this score, there was no way I was giving it a crack on tired legs…I’m thinking next week might work well as I’ll be winding back a little before prepping for some extra mileage the following weekend.
Still no motorbike back from the repairers after getting “doored” a couple of weeks ago…will give them a call tomorrow. I did manage to square away a replacement helmet though, so that should arrive by early next week. Nice.
Training today went something like this…
Ride 14.1km to work at 75%
Average heart rate 132bpm Energy 418kcal Time 36:49
Dynamic effort of 7 rounds of 3 reps lifting 70% of 1RM weight with 60 seconds rest between each set.
< 95.0kg >
Dynamic effort demands a rapid execution of the movement while still very conscious of technique and output. For those not familiar with the Sumo Deadlift, which effectively a wide stance deadlift with a narrow grip, I hope the video below is helpful.
[ if you have trouble viewing the video, click here to navigate to YouTube ]
Three rounds, for time of 50 air squats, 20 pull-ups and 20 single handstand knee touches
< 10:57 >
The single handstand knee touches are performed in a static handstand while shifting from one hand to the other while touching the knee with a free hand (picture below).
4x 800m runs with 90 second rest between rounds.
If using a treadmill, set incline to 2° to simulate outdoor surface friction.
Ride 14.1km to home at 70%
Average heart rate 123bpm Energy 411kcal Time 41:27
The aching legs are for a worthy cause. Enjoy the good karma from making a tax deductible donation to ME/CFS Australia.